Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Downward Dog + Calf Stretch

Standing Quad Stretch

Squat to standing toe touch

Banded tricep stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5:00 AMRAP

For Quality

8 Deep Squat w/Thoracic Rotations

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

10:00 CAP

Metcon

Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Time Domain: 18:00-25:00

Time Cap: 32:00

Fitness :

10 Banded Strict Pull Ups

20 Assisted Push Ups

30 Air Squats

Performance:

15 Pull Ups, 30 Push Ups, 45 Squats

Elite : With 20/14 Vest

Stimulus: Bodyweight Conditioning / Muscular Endurance

Primary Objective : Achieve best possible time. Do this by working to break-up sets of each movement in a way that allows for minimal rest and most consistent movement

Secondary Objective : Unbroken Air Squats. This means non-stop, no pause at the top or bottom of squat

Cool Down

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

3 Sets, For Quality:

:30 Dual KB Front Rack Wall Sit

20 Banded Tricep Extensions , moderate resistance

10 Dual Dumbbell Upright Rows , moderate

Skill Conditioning

Skill Conditioning: Before Main WOD

15 minute EMOM, alt each minute:

Minute 1: 8-10 Dual Kettlebell Clean and Jerks, 53/35lb (24/16kg)

Minute 2: 10-12 Bar Muscle Ups

Minute 3: 100ft Handstand Walk

Primary Objective: Min 1 + 2

Secondary Objective: Min 3: Aim for unbroken

Conditioning (Bike Erg)

Bike Erg Test

Warm-Up: Ramping Effort

5:00 Easy Spin

2:00 @ 80-85%

1:00 Easy Spin

1:00 @ 90-95%

1:00 Easy Spin

:30sec @ 100-105%

:30sec Easy Spin

:30sec @ 110%+

R: 2:00 standing rest to set-up monitor

Main Set:

2 Sets for Time

10k TT

Rest 10:00 minutes b/s active spinning,

Score = Total Combined Time of 10k’s. Do not include therest